People who have Irritable Bowel Syndrome should take a self-inventory and list out the things that they eat. This is a great start, but simply taking inventory is not enough. You should also consider the methods by which food has been prepared.

First, in order to make a list of food you eat, create a log book in a notepad on your computer. You should add particular terms that qualify your log entry, such as where you get the food and how you prepare it. So along with say ‘Fried Rice’, you should not only add that to the list, but also add how it had been prepared, what you may have combined it with etc. Moreover you also need to note the timing of eating your food (both when you eat and how fast you eat) and also your mood at the time of eating a specific food.

The list you make should be part of a daily routine and you need to check it regularly, especially when you are first creating it and adding new items to it. The most suitable time is at the night, at which you can collect a detailed list of the whole day. Each explanation is quite essential and should be given care. Every little item, even a chocolate that you had, needs to be recorded.

The foods that may induce your appetite or for which you have a craving, can be avoided by setting a common diet. Once you have this list, share it with your health care practitioners. You personal dietician or doctor will help you in charting a suitable diet plan for you, based upon the list you have made about the food that you eat. This will vary with your symptoms. Again, some foods may need to be cut out. Some may need to be added. For example, if you have constipation, then the most important food that you need to include in your diet is fiber rich food which will reduce this constipation.

The feces should bulk up if you add fiber rich content in your diet. Thus the best way of fighting with the symptom,’constipation’, is to add fiber rich fruits like orange, banana etc. The fiber works by adding volume to the stools.

The foods that increase your symptoms should be systematically removed one by one. In general, the foods that induces the syndrome are actually those that are rich in fat as this slows down the digestion of other foods. But in your case, it may be different. In the long run it is all about balance and not absolutes, but you first have to figure out how YOUR body responds to the foods you eat.

While carrying out or implementing this diet chart for Irritable Bowl Syndrome the first and foremost thing to do is check whether you are taking regular meals at the proper time. This “proper” time may vary from individual to individual. You will have to experiment.

If the symptom of diarrhea predominates in Irritable Bowel Syndrome, the most beneficial diet chart may include small meals at multiple regular intervals. However when you have diarrhea the symptom is mainly watery stools. You can lose a LOT of water. It is important to follow your doctor’s advice to check out the amount of water that you should be taking based on your body size, the amount of exercise you engage in, the climate you live in etc.

Generally the amount of water or fluid intake should be high. The classic recommendation is 6-8 glasses of WATER every day. Again, this may vary by individual. On the other hand, caffeinated drinks, alcohol based beverages, carbonated soda etc. should be avoided. Carbonated sodas produce gas, thereby resulting in a bloated belly, while caffeine may cause diarrhea and stimluate the intestine which worsens the condition further.

Irregular Bowel Syndrome may also be due to dairy products like cheese, mayonnaise etc. As you get older, lactose is not metabolized well and may lead to IBS. If you are not tolerant of lactose, then switch over to lactose free yogurts instead of pure milk which will provide you the same protein. Alternatively, you can also use an enzyme supplement to help in breaking down lactose.

In the end, everyone is different. The “syndrome” may have different causes in different people. You need to take a personal inventory and decide what needs to be done based on this information. For best results, work with a health care practitioner who knows and understands you and your personal needs.